The At-Home Chest Workout You Can Do Without Any Weights
Whether you don't have any dumbbells on hand or you want to switch up your upper-body routine, try this chest workout without weights to build strength.
It's true: If you want to get a really good chest workout, weights are your friend. The top three exercises for recruiting and strengthening the pectoral (chest) muscles all involve using weights or a weight machine as resistance, according to a study done by the American Council on Exercise. (See: Dumbbell bench presses and chest flies.)
That said, if you don't have any real equipment on hand, you can still get a solid chest workout at home with one of the best bodyweight moves out there: the push-up. In this chest workout without weights, you'll work through five push-up variations that target different angles of your chest — plus your triceps, core, and back. Trust, the moves may look easy, but they'll get you sweating in no time. (If you're ready to level up, grab a cheap pair of dumbbells and a medicine ball and try this chest workout for women.)
How it works: Warm up, then do each move for the indicated number of reps. Repeat the circuit three times total for a killer chest workout without weights.
What you'll need: an elevated surface about a foot high (such as a step) or a medicine ball
Diamond-Leg Push-Up
Don't breeze past this modified push-up variation because you think you're too strong. This stacked lineup of push-up moves are sure to tire out your upper body muscles, so it's best to start the chest workout without weights gently.
A. Start in a table-top position on the floor with hands directly under shoulders and knees under hips. Walk knees back until body forms a straight line from head to knees, then press heels together in the air.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Push elbows out so arms form a 45-degree angle to body.
C. Look down and slightly forward to keep neck neutral and engage core. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.
D. Push away from the floor to return to the starting position
Do 10 reps.
Hand-Release Push-Up
Lowering all the way to the floor allows you to tap into a greater range of motion, meaning you can recruit more muscles and build more strength with this chest workout at home exercise.
A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body all the way to the floor.
D. Once lying on the floor, momentarily lift both palms off the ground. Then, press palms back down onto the ground and push away from the floor to return to the starting position.
Do 10 reps.
Push-Up Hold
More reps don't always equal more results. That's especially true when it comes to isometric exercises, which build muscular endurance by holding you in place against the pull of gravity or a machine. This chest workout without weights move is killer but, hey, at least you need to only do five reps! (P.S. this is also an amazing exercise for your back muscles.)
A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor. Hold for 1 deep breath.
D. Push away from the floor to press halfway up to the starting position and hold for 1 deep breath.
E. Slowly bend at elbows to lower body, stopping about 3 inches above the floor. Hold for 1 deep breath.
F. Push away from the floor to press halfway up to the starting position and hold for 1 deep breath. Then, push away from the floor to straighten arms and return to the starting position.
Do 5 reps.
Uneven Push-Up
Doing a push-up with your hands on different levels will force you to use each arm independently — and you'll see which one needs a lot more work. You can use a medicine ball, as shown in the demo, another type of ball (think: basketball) or elevated surface such as a yoga block or step. That said, performing this chest workout at home exercise on something unstable (read: an object that can roll) adds an extra challenge.
A. Start in a high plank position on the floor with right hand on the floor directly underneath shoulders, left hand placed on a medicine ball beneath shoulders, legs extended, and feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor.
D. Push away from the floor to return to the starting position.
Do 8 reps. Switch sides; repeat.
Push-Up Jack
Add a bout of cardio while you're working your chest muscles to skyrocket your heart rate. This push-up jack is the perfect high-intensity finisher to this chest workout without weights.
A. Start in a high plank position on the floor with hands directly underneath shoulders and legs extended, feet hip-width apart.
B. Engage core by tucking tailbone and drawing navel in toward spine. Lock in lats by drawing shoulders down and away from ears. Engage glutes and quads. Push elbows out so arms form a 45-degree angle to body.
C. Look down to keep neck neutral, engage core, and ensure body forms a straight line from head to toe. Slowly bend at elbows to lower body, stopping about 3 inches above the floor. As body lowers, jump both feet out to the sides into a jack.
D. Push away from the floor and jump feet together to return to the starting position.
Do 10 reps.
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